Long runs are important to your development. But, not just physical changes happen when you run 90 minutes to 2 hours. The great coach, Arthur Lydiard got it. The former New Zealand milkman had convinced some neighborhood guys to run 100 miles a week, even though they raced from 800m to the marathon. His long runs, 18-22 miles, were rigorous, up crazy hills, and down crazy hills.
Long runs, to Lydiard, were about building the whole body. And the whole mind. Long runs give you confidence, as you build towards races and seasons. Enjoy the long run as the weather changes, from warm days, to cool, rainy days.
Rod Dixon (1983) and Steve Jones (1984), winners of NYC marathon, and two of the finest athletes I have ever met, photo by Jeff Benjamin
Sunday: Long run, 75-90 minutes, at a conversational pace
2021 RunBlogRun, week # 7, Fall Cross Country Racing Season, Day 7
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 4 x 800m, 3k race pace, 4x400m, 2k race pace, 30 minutes, moderate pace, 4 x 200m stride outs, cooldown
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, 3 miles (12 laps on the track), sprint straightaways, jog turns, 30 minutes easy, 6 x 150m, stride outs, 20 minute cooldown
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, Race 5k, 30 minutes, plus 4 x 150 meter stride outs, cooldown
Sunday: Long run, 75-90 minutes, at a conversational pace
